Welcome back to Nutrition Chats with Dietitian Dianna! In today’s post, we’re talking about the foundation of a well-balanced meal, one that provides energy, keeps you satisfied, and supports your overall health without unnecessary stress.

What Makes a Meal Balanced?

A balanced meal includes four key components:

  • Protein: Helps with fullness and muscle repair
  • Carbohydrates: Provides energy to fuel your day
  • Healthy Fats: Keeps you satisfied and supports hormone health
  • Fiber: Aids digestion and overall well-being (found in fruits, vegetables, nuts, seeds and whole grains)

One simple way to think about it is: carbohydrates give you energy, protein keeps you full, fat keeps you satisfied, and fiber keeps you healthy. While every nutrient plays an important role, fiber is often overlooked, yet it is essential for digestion, blood sugar balance, and gut health. If you want to learn more about fiber specifically, check out our previous blog post here!

The key to building a balanced plate is keeping it simple. When you are building your plate try to have all four of these components on your plate. Below are some examples:

Breakfast: Scrambled eggs + egg whites with whole-grain toast, avocado, and a side of berries

Lunch: Grilled chicken + sweet potato + green beans + a drizzle of olive oil

Dinner: Grilled Salmon with quinoa, roasted vegetables, and a drizzle of olive oil

Another simple yet effective way to build nutrient-rich, balanced meals is to focus on color because color is king when it comes to nutrition! Aim to include at least three to five different colors on your plate at each meal. Not only does this naturally increase your fiber intake, but it also promotes dietary diversity, which plays a key role in supporting a healthy gut microbiome. A variety of colors means a variety of nutrients, making your meals both visually appealing and nutritionally powerful.

Not sure where to start? Don’t worry, Dr. Yum has you covered! Our extensive recipe bank is packed with delicious, well-balanced meals perfect for you and your family. Explore the recipes linked below and get inspired in the kitchen! Happy cooking!

One-pan Chicken and Root Veggies

Instant Pot Beef Stew

White Chicken Chili with Kale

Peachy Chicken and Basil